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The Complete Deadlift Guide: Perfect Your Form and Master The Ultimate Full Body Exercise

If you have never tried to do deadlift, you really should. In fact, take the next 3 minutes to read the 5 points below. They will reduce your fear of an exercise that is incredibly beneficial, regardless of your gender or fitness goal. And then you will find a guide to run them perfectly.

And if you already play and love the deadlift, you can spend the same 3 minutes reading and learn why exercise is even better than you thought. Or you can go past the deadlift form guide . Your call.

Ready? Set a timer for 3 minutes …

Reason for Deadlift # 1: You will become stronger and live longer.

The deadlift is a real total body exercise that strengthens the strength of the body (your lower and upper body will benefit). And becoming stronger is never a bad thing.

In fact, becoming stronger is much better for you than you think. Researchers found a correlation between grip strength and mortality because those with stronger catches tend to live longer. And one thing you will definitely get from deadlifting is a strong hold.

(Not to mention quadriceps, hamstrings, forearms, traps and stronger glutes, to name a few.)

Reason for Deadlift # 2: This force will be useful to you throughout your life (now longer).

There are two types of people in the world: Those who struggle to move a couch and those who lift themselves.

But let's say that you never move the sofas. At one time or another, you will have to pick something up on the floor. When you do it, you will be much better suited to do it because you deadlift.

The deadlift takes a basic human move (pick up something) and makes you much more capable of doing it. This means that you will be much less likely to hurt yourself.

In fact ….

Reason for Deadlift # 3: Deadlifts really protect you from lower back pain.

How many people do you know who complain of back pain?

That's right, apparently everyone.

A review of 28 studies revealed that, starting at age 30, the percentage of people in an age group who suffer from chronic low back pain increases every year.

So here you are, avoiding deadlifts to save your back, but you still have lower back pain.

How? By strengthening the spinal erectors, or the muscles that maintain the integrity of the spine. They run the entire length of your spine, return under the lats and traps, and run up to the lower back.

Some argue that it takes years to lift weights to achieve this effect, but research shows the opposite. A study found that only 16 weeks of bodybuilding produced a significant rise in resting metabolic rate in a group of men aged 50 to 65

.

And while people often think that cardio is king for not getting fat (total myth, BTW), researchers who have led a cohort of more than 10,500 men over 12 years have found that those who gained weight gained less fat. in the long run.

Reason for the Deadlift # 5: The weight training also improves other aspects of your health.

We could go on, but you understood: Being strong, that's fine. Having muscle is good. And deadlifts will help you build a lot.

It was fun 3 minutes, right? We thought so too. Well, now that you know the value of deadlifts, let's show them how to do them right so they never fear them again …

Appropriate Deadlift Form: How to Adjust Movement to Your Body Type

Maybe you have tried the deadlifting in the past and you thought the exercise did not suit you. If so, you are not alone.

The deadlift involves many muscles, all your limbs and each supporting joint (ankles, knees, hips and shoulders) in your body. There are many variables involved. So having strict rules on the deadlift form is almost impossible.

Your body is your body This seems to be an obvious fact, but it is an aspect that is often overlooked when it comes to form.

For example, two people of the same size may have totally different lengths of torso and femur.

Two women who are the same height, but have different lengths of femurs, stand back to back.

"data-medium-file =" https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/contreras_femur_length.jpg?fit=225%2C300&ssl=1 "data-large- file = "https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/contreras_femur_length.jpg?fit=624%2C832&ssl=1" class = "size-full wp-image -4827 "src =" https://i0.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/contreras_femur_length.jpg?resize=624%2C832&ssl=1 "alt =" Two women who are the same size, but have different femur lengths. Long torso, short femurs on the left. Short chest, long femurs on the right. "Data-recalc-dims =" 1 "/> Long torso, short femurs on the left, short torso, long femurs on the right Photo courtesy of bretcontreras.com

L & # 39; Force trainer Bret Contreras did an excellent job explaining that these different bone structures will result in totally different squat forms, as will the deadlift

.

A person who has a short torso and long femurs will have more dominant traction in the hip, which means that his buttocks will be higher in the air and most of the force will come from his glutes and of his hamstrings.

Meanwhile, a person who has a long torso and short femurs could stoop and implicate his quadriceps a little more.

Reading this now, you probably think, "How do I know if I have a short or long chest?"

Glad you asked. There is actually a relatively simple way of saying it.

The technique can also tell you if you're better off using a sumo landlift (very wide stance) rather than a traditional deadlift uprising (where your feet are about the width of the hips). (For more details on the advantages and disadvantages of each of them, see the "Position" section below.)

You are going to need a tape measure. Any standard will do the trick.

Measure the distance between the bone portion of your hip and the floor. That's the length of your leg.

Then measure from the same point on your hip up to the top of your head. That's the length of your torso.

Finally, measure from the top of your shoulder to the tip of your middle finger. That's the length of your arm.

Divide each of these numbers by your total size in inches. Then check the numbers in relation to this table:

Your percentages will tell you if you have a short torso, long or medium Ditto for your arms (we can disregard your legs because they are essentially the opposite of your torso – that is, if the torso is long, your legs will be short.)

These two pieces of information can tell you if a conventional deadlift or a sumo deadlift will probably look better (note: it does not matter what the chart says, you can still go through "feel"):

Other factors such as strength and flexibility will also come into play. But this should help you see which approach should feel better depending on what your mom has given you.

Keep in mind that this does not mean you have to "only" do conventional style or sumo style deadlifts forever. In fact, Hales and almost all others who are worth their salt will recommend you to switch from one style to the other.

Conventional and sumo work your muscles slightly differently (Conventional requires more hip drive, while sumo involves a little more legs), so using both can develop a stronger basis of strength balanced.

Deadlift Form: Follow these guidelines before firing

# 1. Your position

Classic Deadlift Leg Positioning: You can start with your feet shoulder-width apart. If you do not know where it is, try this: Jump in the air 2-3 times. Where your feet are landing naturally is the proper position for conventional deadlift. Your toes should point to the front or to the outside slightly.

Positioning the Sumo Deadlift Feet: You can try two different starting positions.

Option # 1: Place your feet as wide as possible, which means your toes are almost flush with the weight plates. Many successful sumo deadlifters draw from this position. But one obvious disadvantage here is the risk of losing weight on your toes. So be careful.
Option 2: Extend your feet as far as possible while keeping your shins vertical when you lower yourself to grab the bar. The wider your position, the more your feet should point to the outside.

One last note on where to stand. Set up so that the bar is about an inch to an inch and a half from your shins. When you look at the bar, it should be positioned roughly in the middle of your foot, which prevents you from seeing the laces of your shoes.

# 2. Your taking

Determining where to place your hands is quite simple. Just take a handful of shoulder.

Choosing how to enter the bar is a bit more complicated and can change throughout your workout. There are three main options:

A post shared by Fitness. Science. (@wilfredofitness) on 12-Jul-2017 from 21:28 PDT

Option # 1: Taking double pronation. This is the "best" handle most of the time. As you increase the amount of weight you can lift, you will eventually reach a weight where your grip strength becomes a problem. That's when the mixed handle comes into play …
Option # 2: The mixed handle. Also known as "one shot in one, one hand underneath", this style allows you to easily pull heavier weights. "Anyone who has driven the deadlift for a few months has had the experience of pulling on a weight that seemed too heavy even to break the ground when we tried it with a duplicate grip. pronation, only to find that it goes up surprisingly easy when the handle is alternated, "writes Mark Rippetoe in Starting Strength: Basic Barbell Training .There are however some disadvantages to the grip Research shows that the activity of the biceps in the supinated arm (left hand grip) is much higher during this ascent. Over time, this could create muscle imbalances, so It's a good idea to change the arm that is in overplay of set-to-set or work-to-practice training.
Option # 3: The hook handle. This grip is not very popular and for good reason: it hurts, but it is not without benefits. The idea behind the hook handle is that you can use more weight than a double-pronation grip, since your thumbs act as hooks for the bar. But here's the thing: A lot of the weight ends up pulling on your thumbs. The stress this places on the tissues, bones and joints of your thumbs does not do any good. One way that people try to completely eliminate the problem of adhesion is to use straps.

Our suggestion would be to train without straps, with double pronation, for as many sets as possible. When you become heavy, use a mixed handle and vary the hand that is finished. If, after changing the handle, you still can not support the weight, use straps to continue lifting heavy weights and train with other exercises (farmers are two good options).

What to do when you are ready to lift the weight

Ok, you have placed your feet and grabbed the bar. It's almost time. Here are five things to check before tearing this sucker.

# 1: Your head

Where it does not go : You know that everything "look at the sky" cue? Do not do that. Looking upward extends your neck, which is a great way to give yourself a strain on your neck.

How to do it right: Keep a horizontal head position and a neutral look. Your chin should stay hidden. Think "big at the back of your head." Or, just think about creating a "double chin". Hold this position by looking straight ahead, rather than up, across the entire elevator.

# 2: Your shoulders

Where it does not go: There are two potential problems here. The first is "Oops, I rolled my shoulders forward to grab the bar" question. This makes you shoot like Quasimodo-and you do not want to do anything in the gym looking like a hunchback. The other is the problem "I was not paying attention to my shoulders at all". This one often ends up resembling the Quasimodo, especially if you use a heavy weight.

How to do it right: Shoot your shoulders and hold them close to your side. "Pinch your armpits as if you had oranges in them and try to make juice," is a clue we like Tony Gentilcore always very smart, who achieves it. Pulling your shoulder blades down (remember to squeeze a pencil between your shoulder blades), you decrease the distance between your shoulders and hips, which will help you move more weight more effectively. In addition, you increase your participation, which will help you avoid rounding.

# 3: Your legs

Where it's wrong: Some people bend over and grab the bar without putting strain on the muscles they're trying to work. Even if you can get away with it, it will not put you in a position to pull the most weight, or shoot it effectively. There is a better way.

How to do it right: Standing at the bar, pull on the hips pushing them backwards (imagine that you have to open a door with your buttocks and you can not use your hands). You should quickly feel the tension running in the back of your legs and in your glutes. It's a good thing. Once you feel this tension, hold it by bending your knees just enough so that your hands can reach the bar.

# 4: Your core

Where it's wrong: Shoot without breathing first. What's the problem with that?

Think of a can of soda. When it's full and sealed, it can support a ton of weight without problems. But once it's open and all that pressure is released, the same weight will easily crease it.

A big breath creates an intra-abdominal pressure. This pressure will make you more stable, protect your spine and help you lift a lot more weight.

How to do it right: Go to the bar and put yourself in position. Take a deep breath When inhaling, push the air down and out to fill your abdomen. It's important: you do not fill your chest with air (think about how you react when you're out of breath); instead, you want to fill your belly.

Engage your heart to hold your breath in this position, then lift. Keep this breathing maintained throughout the performance, from the floor, to lockout, and back down to the floor. Take a fresh breath before each rehearsal.

# 5: Your hands and your arms

Where it does not go : Grasp the bar loosely, or simply pull the bar without releasing it first.

How to do things right: First, when it comes to adhesion, catch yourself in this bar as you hear it. No matter what kind of grip you have chosen, you should grab the bar as hard as you can.

Then remove the slack from the bar. What does it mean? When you grab, do not just try to crush the bar by pushing it too, pull it too.

An image of a cat with his back bent up next to an elevator trying to perform a deadlift whose back looks like the same in the cat C is a dangerous form that fails

"data-medium-file =" https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/the_angry_cat_deadlift.jpg?fit=300%2C173&ssl=1 "data-large- file = "https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/the_angry_cat_deadlift.jpg?fit=640%2C369&ssl=1" class = "size-full wp-image -4830 "src =" https://i2.wp.com/www.bornfitness.com/wp-content/uploads/2017/12/the_angry_cat_deadlift.jpg?resize=640%2C369&ssl=1 "alt =" An image of a cat with his back bent up next to an elevator trying to perform a deadlift whose back looks pretty much like that of the cat. This is a dangerous form to fail. "data-recalc-dims =" 1 "/> Do not do that.

In an Angry Cat Deadlift, the lats are not activated enough, or the person's core is not reinforced enough, and the first thing is their lumbar spine.

If your lats are engaged and your core is firmly attached, then you probably will not encounter this problem. However, if you feel your lower back rounding, this is a sign that you are using too much weight. Lower the load, work on a resistance that does not make you look like a cat, and increase with time.

When you reach the top of the rep, known as the lockout, pay attention.

Some people seem to think that "shut up" means "lean back," but nothing could be further from the truth. Doing this hyperextends your knees and spine, which can compress those important intervertebral discs between your vertebrae.

The goal, really, is to just get up. When you are standing while holding the weight, you have finished the representative. Vous n&#39;avez pas besoin d&#39;essayer et de hausser les épaules avec vos pièges. Tenez-vous droit, poussez vos hanches et concentrez-vous sur vos fessiers au bout de l&#39;ascenseur.